| Location: Markham,ON,Canada Member Since: Jan 19, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: Achilles St. Patrick's Day 5K 2011 (18:31)
Salmon Chase 10K 2011 (39:31)
Around the Bay 30K 2010 (2:14:59)
Wineglass Marathon 2012 (3:06:17)
Boston Marathon 2013 (3:05:15)
Chilly Half Burlington 2014 (1:29:15)
Short-Term Running Goals:
Sub 3 hour marathon
Long-Term Running Goals: Sub 3:00 marathon
Win a Race
Personal: Married to Andrea, she ran her 1st 10 K last fall
My other running partner is our 5-year old terrier Jazzy |
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Click to donate
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| | Slow miles | Fast miles | Total Distance | | 5.10 | 264.13 | 269.23 |
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| Miz WR 13 - Rb#@3 Miles: 244.23 | Miz WR 13 - Blue Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.75 | 8.75 |
| 14 k, 1:09:30 |
| Miz WR 13 - Rb#@3 Miles: 8.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 39:30, recovery run, 4:55/ k |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 16.25 | 16.25 |
| long run, 1/2 slower, 1/2 supposed to be marathon pace, hot mid-day - pace slowed
13k 1:05:00 = 5:00 / k
13 k, 1:02:00 = 4:44 / k 26 k 2:07:00
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| Miz WR 13 - Rb#@3 Miles: 16.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.25 | 11.25 |
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18k, 1:30:30, 5:02 / k
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| Miz WR 13 - Rb#@3 Miles: 11.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 13.10 | 13.10 |
| 21 k , 1:47:30, 5:07 / k |
| Miz WR 13 - Rb#@3 Miles: 13.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 40:00, 5:00 / k |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.10 | 3.75 | 8.85 |
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5 k, then 6 at tempo, then 3 to finish 6k in 25:06 4:11 / k, total 1:07:00, avg 4:43/ k
aiming for 4:00 / k for fast section, hot day 26C
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| Miz WR 13 - Rb#@3 Miles: 8.85 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, 39:00, 4:53 / k |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| 24 k, 2:03:30, stopped 3-4 mins for water/gels, 5:00 / k |
| Miz WR 13 - Rb#@3 Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.40 | 8.40 |
| 13.5, 1:07:30, 5:00 / k, 10 x 100 m strides |
| Miz WR 13 - Rb#@3 Miles: 8.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.70 | 14.70 |
| 23.5 k, 1:59:30, 5:05 / k |
| Miz WR 13 - Rb#@3 Miles: 14.70 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, 40:00, 5:00 / k | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.40 | 11.40 |
| 18.3k, 1:30:00, 4:55 / k |
| Miz WR 13 - Rb#@3 Miles: 11.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 40:00 |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.10 | 18.10 |
| 29 k, 2:28:30, 5:07 / k |
| Miz WR 13 - Rb#@3 Miles: 18.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.13 | 3.13 |
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| Miz WR 13 - Rb#@3 Miles: 3.13 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.12 | 8.12 |
| 13 k (8 k lactate thresh. 33:00, 4:08 / k) + 25:00 for other 5 k
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| Miz WR 13 - Rb#@3 Miles: 8.12 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.38 | 14.38 |
| medium/long 23 k, 1:56:11, 5:03 / k |
| Miz WR 13 - Rb#@3 Miles: 14.38 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.80 | 2.80 |
| super hot day, 4.5 k, 27:00 |
| Miz WR 13 - Rb#@3 Miles: 2.80 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.90 | 11.90 |
| 19 k, 1:38:00, 5:10 / k |
| Miz WR 13 - Rb#@3 Miles: 11.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 40:00 |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 18.10 | 18.10 |
| long run, 13 k slower, 16 k supposed to be marathon pace, still not getting to 4:15/k
13k 1:08:00 = 5:13 / k
16 k, 1:12:30 = 4:32 / k 29 k 2:20:30
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| Miz WR 13 - Rb#@3 Miles: 18.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.10 | 8.10 |
| 13 k, 1:05:00, 5:00 / k, 10 x 100 m strides |
| Miz WR 13 - Rb#@3 Miles: 8.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.90 | 11.90 |
| 19k , medium long run, 1:28:00, 4:38 / k |
| Miz WR 13 - Rb#@3 Miles: 11.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 40:00 |
| Miz WR 13 - Rb#@3 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| general aerobic, 16 k, 1:21:30, 5:06 / k |
| Miz WR 13 - Rb#@3 Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 40:00, recovery run |
| Miz WR 13 - Blue Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 15.00 | 15.00 |
| long run, 24 k, 2:00:45, 5:02 / k |
| Miz WR 13 - Blue Miles: 15.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.10 | 264.13 | 269.23 |
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| Miz WR 13 - Rb#@3 Miles: 244.23 | Miz WR 13 - Blue Miles: 20.00 |
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